Week 5 - Workout 3

Skill & Strength:
Hip Prehab...
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg
Pistols
3 x 10 each leg


Conditioning:
3 rounds of...
12 dbl DB push press - 12 lbs
50 situps
50 lunges (steps)
50 supermans
12 pushups


Endurance:
Stairs/ or elliptical

Week 5 - Workout 2

Skill & Strength:
Shoulders prefab
10 movements with 3 lbs (talk to me)


Conditioning:
5 rounds...
100 jump rope
21 squats holding DBs - 15 lbs
15 pile situps
9 Burpees


Endurance:
Run
3 rounds...
1 min ON, 0:30 OFF
2 min ON, 1:00 OFF
3 min ON.

Week 5 - Workout 1

Skill & Strength:
Situps
3 x 1 minute - max reps (0:30 recover)
Supermans
3 x 1 min - isometric hold (0:30 recovery)


Conditioning:
5 rounds
15 bosu pushups
30 mountain climbers
30 plank with side toe tap
15 calories rowing


Endurance:
Stairs/ or elliptical

Week 4 - Workout 3

Skill & Strength:
Side Plank
3 x max time - alternate sides (0:45 rest)
Supermans
3 x 25 (0:45 rest)
Scorpions
3 x 10 each leg


Conditioning:
4 Rounds...
12 Push Press - 10 lbs
21 Squats - no weight
21 Pike Situps
12 Jumping Lunges
Rest 1:00


Endurance:
Track or Road Work
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.

Week 4 - Workout 2

Skill & Strength:
Shoulder Mobility: lacrosse ball and foam roll lats
Shoulder Stability: 6 Isolaing DB exercises - 2 lbs


Conditioning:
4 Rounds of...
12ea Single Leg Deadlift - 12 lb DBs
20 Stability Ball Passes - lying on your back (abs)
20 MB Russian Twists - 10 lbs
12 Box Jumps


Endurance:
Stairs

Week 4 - Workout 1

Skill & Strength:
Foam Roll IT Band & Hips
Side Step with ankle band
3 x 15 steps each direction


Conditioning:
5 Rounds of...
Row 300 meters
12 Bosu Pushups
20 Steps of Lunges with 10 lb DBs
50 Jump Rope singles


Endurance:
Elliptical Short Inervals

Week 3 - Workout 4

Skill & Strength:
Rest Day


Conditioning:
As Many Rounds Possible: 15 minutes
12 Pushups
12 Jumping Lunges - 12L/12R (protect knee)
Row 25 Calories


Endurance:
Stairs

Week 3 - Workout 3

Skill & Strength:
"Hip Work"
Mermaids 3 x 12 each side
Plank - max time with right foot off ground. 2 sets
Plank - max time with left foot off ground. 2 sets
Scorpions - ask me


Conditioning:
5 Rounds.
20 Ice Skaters
15 Squats
10 Windmills - 15-20 lbs (ask me)


Endurance:
Rest Day

Week 3 - Workout 2

Skill & Strength:
Yoga or Mobility of shoulders and hips


Conditioning:
As Many Rounds Possible: 15 minutes
5 Burpees
10 DBL DB Push Press - 10-15 lbs
15 Swings - 20-30 lbs


Endurance:
Rest Day

Week 3 - Workout 1

Skill & Strength:
Rest Day


Conditioning:
5 Rounds:
30 Steps of Lunges with 10 lbs DBs (15L/15R)
30 Supermans holding 1 10 lbs DB with both hands
30 Situps
Side Plank Left - Max time
Side Plank Right - Max time


Endurance:
Short Interval (elliptical)

Week 2 - Workout 5

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 15 minutes
10 Burpees
Row 250 meters
1 minute - Jump Rope


Endurance:
Stairs

Week 2 - Workout 4

Skill & Strength:
Mermaids
3 x 15 reps
Hollow rock
3 x max time (1:30 rest)
Side Plank
3 x max time (1:30 rest)


Conditioning:
5 Rounss of...
8 Ground to Overhead (OH) with sand ball - 8R/8L
15 squats with band above knees
15 bosu mountain climbers - 15R/15L
8 med ball pushups (move ball between hands between each ranch - 4R/4L

Endurance:
Rest Day

Week 2 - Workout 3

Skill & Strength:
"Mobility"
First Rib - lacrosse ball
Hips - lacrosse ball
Hamstring - foam roller and lacrosse ball
Lats - foam roller


Conditioning:
Rest Day


Endurance:
Stairs

Week 2 - Workout 2

Skill & Strength:
Yoga


Conditioning:
5 rounds of...
15 Swings - 35 lb
10 Dbl DB Thruster (Squat w/ Overhead press) - 15 lbs
1 minute - plank hold (elbows and toes)


Endurance:
"Tempo"
Pick a mode - Swim, Bike, Run, Row, Elliptical
30 minute

Week 2 - Workout 1

Skill & Strength:
Rest Day


Conditioning:
AMRAP (As Many Rounds as Possible): 20 minutes
10 pushup
20 steps Lunges with 15 lb DBs - 10R/10L)
20 situps (use stability ball)
30 Jump Rope


Endurance:
Short Interval (elliptical)

Week 1, Day 7

Skill & Strength:
Rest Day


Conditioning:
Stairs


Endurance:
Rest Day

Week 1 , Day 6

Skill & Strength:
Mobility and Prehab


Conditioning:
Homework
"At Home 1"
5 Rounds...
12ea 1-Leg Hip Bridges (one foot on the Dumbell which is on end)
12ea Lateral Pushup (One hand on the Dumbell, still on end, The other hand on the floor - alternate back and forth)
15 Squats (hold One Dumbell)
15 Deadlifts (using one Dumbell)
20ea Mountain Climbers

or
Class
or
Sand workout


Endurance:
Rest Day

Week 1, Day 5

Skill & Strength:
Rest Day


Conditioning:
Rest Day
or
Workout with friends


Endurance:
Spin and Elliptical - Short Interval
or
Rest Day and Elliptical - Short Interval

Week 1, Day 4

Skill & Strength:
Side Plank
3 x max time (0:45 second recoveries)
Pushups
3 x max reps (2:00 recoveries)


Conditioning:
5 Rounds for time...
30 second - Jumping Lunges (max reps)
9 Jumping Pullups
15 Ball Slams - 10 lbs
21 OH Situps - 10 lbs


Endurance:
Rest Day

Week 1, Day 3

Skill & Strength:
Rest Day


Conditioning:
Pilates


Endurance:
Elliptical - Short Intervals

Week 1, Day 2

Skill & Strength:
Rest Day


Conditioning:
Rest Day
or
Zumba


Endurance:
Stairs

Week 1, Day 1

Personal Training Day
Skill & Strength:
Mobility


Conditioning:
4 Rounds of...
Row 25 Cals
25 Wall Ball - 14 lbs
25 Hanging Knee Raises


Endurance:
Elliptical - Short Intervals